- Health advice
- Jul 22, 2026
Your eyes work hard every day, so it is worth looking after them just like any other part of your health. Simple habits and the right foods can help protect your vision now and support healthy eyes as you age.
Healthy foods for eye health means eating a varied diet to support your eyes for the long term. These everyday foods are a simple way to build eye-friendly eating into your week:
- Dark green leafy vegetables such as spinach, kale and broccoli
- Colourful vegetables such as capsicum, pumpkin and corn
- Oily fish such as salmon, sardines and mackerel, two to three times a week
- Nuts and seeds, a couple of handfuls a week
- Eggs, legumes and other non-meat protein sources
- Berries and citrus fruit
Eating this way also supports a healthy weight, which lowers your risk of conditions like type 2 diabetes. Diabetic eye disease, known as diabetic retinopathy, is a leading cause of vision loss in working-age Australians.[1]
Why eye health matters
Macular disease is the leading cause of severe vision loss and blindness in Australia, responsible for around half of all blindness in this country.[1] Around one in seven Australians over 50, or about 14 percent, already show some signs of it, and that number is expected to keep rising as the population ages.[1]
The macula is a small part of your retina at the back of your eye. It gives you sharp, central vision, which is what lets you read, recognise faces and drive safely.
Age-related macular degeneration causes slow, painless loss of this central vision. Because it does not hurt and often develops gradually, regular eye tests are the best way to catch it early.
How to improve your eye health
Improving your eye health comes down to a handful of consistent habits rather than any single fix. Here is a simple checklist to work through:
- Eat a variety of eye-friendly foods, especially leafy greens, colourful vegetables and oily fish
- Get your eyes tested regularly, even if your vision feels fine
- Avoid smoking, one of the biggest modifiable risk factors for eye disease
- Protect your eyes from strong, direct sunlight
- Take regular breaks from screens using the 20-20-20 rule
- Maintain a healthy weight and blood pressure
- Consider a food supplement if your diet is missing key nutrients
Each of these is covered in more detail below, so you can focus on the ones most relevant to your lifestyle.
Eye-friendly nutrients for eye health
A number of nutrients have been studied for their role in eye health, including zinc, vitamin C, vitamin E, beta-carotene, lutein and zeaxanthin, and omega-3 fats.[2] Lutein and zeaxanthin are found naturally in your macula, where they may act a little like inbuilt sunglasses, helping filter some of the sun's harsher light.
| Nutrient | Good food sources |
|---|---|
| Lutein & zeaxanthin | Spinach, kale, broccoli, capsicum, corn |
| Vitamin C | Capsicum, citrus fruit, berries, broccoli |
| Vitamin E | Nuts, seeds, leafy greens, avocado |
| Zinc | Oysters, beef, pumpkin seeds, legumes |
| Omega-3 fats | Salmon, sardines, mackerel, walnuts |
A major US clinical trial (AREDS2) found that a specific combination of these nutrients slowed progression to advanced macular degeneration by about 25 percent over five years, but only in people who already had intermediate or advanced disease.[2] This research does not show that these nutrients prevent macular degeneration in people with healthy eyes, so this information is general in nature and should not replace advice from your eye care professional.
Other simple daily habits for healthy eyes
- Get your eyes tested regularly. A comprehensive eye test checks more than just how clearly you see, it also looks at the health of your macula and the blood vessels behind your eye.
- Avoid smoking. Smokers are three to four times more likely to develop macular degeneration than non-smokers, and may develop it five to ten years earlier.[1]
- Protect your eyes from strong sunlight. Wearing sunglasses or a wide-brimmed hat during the brightest part of the day can help shield your eyes from UV damage.
- Wear safety eyewear when needed. Use proper eye protection for hazardous work, DIY projects, or sports where an eye injury is a real risk.
- Take regular breaks from screens. Long stretches looking at a screen can cause eyestrain, blurry vision and headaches.
- Maintain a healthy weight and blood pressure. High blood pressure can reduce blood flow to the delicate vessels in your eyes, making it harder for nutrients to reach them.
Give your eyes a break from screens
If you spend a lot of your day looking at a computer, phone or tablet, your eyes can end up working overtime. A simple habit to try is the 20-20-20 rule: every 20 minutes, look at something about 20 feet, or 6 metres, away for at least 20 seconds.
This short break gives your eye muscles a chance to relax before you go back to close-up work. It is a small habit, but it is an easy one to build into your day.
When to see an eye care professional
Do not wait on these symptoms
Sudden changes to your vision, including blurring, distortion, or straight lines appearing wavy or bent, should always be treated as urgent. See an optometrist or ophthalmologist as soon as possible rather than waiting for your next scheduled check-up.
You should also mention a family history of macular degeneration to your eye care professional, since genetics play a role in many cases. Regular eye tests remain the best way to catch changes early, even before you notice any symptoms yourself.
Food supplements for eye health
Food is the best starting point for eye-friendly nutrients, but it is not always easy to get enough zinc, vitamin C, vitamin E, lutein, zeaxanthin and omega-3 fats from diet alone. This is where food supplements for eye health can play a useful, complementary role.
Supplements are widely available across Australia through pharmacies, health food stores and practitioner clinics, and can be a convenient way to help fill gaps in your everyday diet. They are best used to support a healthy diet rather than replace one, and are particularly worth discussing with a healthcare professional if you already have signs of macular degeneration.
A naturopath can help you work out which nutrients are most relevant to your diet and lifestyle, and which form and dose may suit you. Browse our eye health collection to see the range available at Mr Vitamins.
Frequently asked questions
What are the best eye-friendly foods?
Dark leafy greens, colourful vegetables like capsicum and pumpkin, oily fish, nuts, seeds, eggs and berries all provide nutrients linked to healthy eyes. A varied, balanced diet built around these eye-friendly foods is one of the simplest ways to support your vision long term.
Can supplements prevent macular degeneration?
Most research into eye nutrients has looked at slowing progression in people who already have intermediate or advanced macular degeneration, rather than preventing it in people with healthy eyes. In that group, a specific nutrient combination has been shown to slow progression to advanced disease by about 25 percent over five years, but regular eye tests, a balanced diet, and not smoking remain the most well-supported ways to protect healthy vision.
What vitamins are good for the eyes?
Vitamin C, vitamin E, zinc, and the carotenoids lutein and zeaxanthin are commonly associated with eye health. These are found in foods such as citrus fruit, nuts, seeds, leafy greens and colourful vegetables.
How can I reduce eye strain from screens?
Try the 20-20-20 rule: every 20 minutes, look at something about 20 feet, or 6 metres, away for at least 20 seconds. Taking regular breaks, blinking often, and adjusting your screen brightness can also help.
Does smoking affect eyesight?
Yes, smoking is one of the biggest modifiable risk factors for eye disease. Smokers are three to four times more likely to develop macular degeneration, and may also face a higher risk of cataracts and optic nerve damage.
Are food supplements good for eye health?
Food supplements can be a useful way to fill gaps if your diet does not provide enough key nutrients such as zinc, vitamin C, vitamin E, lutein, zeaxanthin or omega-3 fats. They work best alongside a healthy diet rather than as a replacement for one, and a naturopath can help you choose the right option for your needs.
How can I improve my eye health?
The main things you can do are eat a varied diet rich in leafy greens, colourful vegetables and oily fish, get your eyes tested regularly, avoid smoking, protect your eyes from strong sunlight, and take regular breaks from screens. A food supplement can also help if your diet is missing key nutrients.
Are carrots good for eye health?
Yes, carrots are a well-known source of beta-carotene, which your body converts into vitamin A. Vitamin A plays an important role in normal vision, particularly in low light.
Are blueberries good for eye health?
Blueberries contain antioxidant compounds that may help protect cells from everyday oxidative stress. Research into their specific effect on eye health is still developing, but they are a nutritious addition to an eye-friendly diet.
Are eggs good for eye health?
Yes, egg yolks naturally contain lutein and zeaxanthin, the same carotenoids found in your macula, along with zinc. This makes eggs a convenient everyday source of several eye-friendly nutrients.
Are oranges good for eye health?
Yes, oranges are a good source of vitamin C, one of the nutrients most commonly studied for its role in eye health. Other citrus fruits and berries provide vitamin C as well.
Are walnuts good for eye health?
Walnuts provide plant-based omega-3 fats and vitamin E, both of which are linked to eye health. They make a useful addition to a diet that does not include much oily fish.
Are avocados good for eye health?
Avocados contain lutein along with healthy fats, and those fats may help your body absorb carotenoids like lutein and beta-carotene from other foods in the same meal. This makes avocado a useful pairing with other eye-friendly vegetables.
Sources
- Macular Disease Foundation Australia. About macular disease and risk factors for age-related macular degeneration. Available from: mdfoundation.com.au
- National Eye Institute, National Institutes of Health. Age-Related Eye Disease Studies (AREDS/AREDS2). Available from: nei.nih.gov
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General Disclaimer
This article is intended for general informational and educational purposes only. It does not constitute medical advice and is not a substitute for professional healthcare advice, diagnosis, or treatment. Always read the label and follow the directions for use, and if symptoms persist or you notice any change in your vision, talk to your healthcare professional.
The information in this article is not intended to diagnose, treat, cure, or prevent any disease or health condition. References to health benefits reflect the current state of published research and are not claims made about any specific product. Individual results may vary.
Vitamin and mineral supplements should not replace a balanced diet. If you are pregnant, breastfeeding, taking prescription medications, or have an existing eye condition, consult a qualified healthcare professional before starting a new supplement. Keep all supplements out of reach of children.
Product and collection links in this guide reflect the independent recommendation of the Mr Vitamins practitioner and retail team. No brand has paid for inclusion, placement, or editorial content.
© Mr Vitamins. All rights reserved. Content is reviewed periodically but may not reflect the most current research or regulatory guidance. Last reviewed: 22 July 2026.
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